Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh pork with mushrooms, 5g of vegetable oil, appropriate amount of cooking wine, starch, egg white and monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, appropriate amount of monosodium glutamate and salt).

Dinner: steamed bread (flour 150g), lily shrimp (50g shrimp, 20g carrot, 20g bell pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, dried bean curd, 50g carrot, potato, beef and tomato, 5g vegetable oil, monosodium glutamate and salt).

Extra food: seasonal fruits.

Recipe 2

Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice (japonica rice 150g), three shredded fish (carrot 50g, potato 100g, vegetable oil 5g, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (green leafy vegetables 200g, mushrooms 50g, vegetable oil 5).

Dinner: gold and silver rolls (flour and corn flour each 100g, sesame paste and salt), steamed fresh fish (all kinds of fresh fish 150g, vegetable oil, onion, shredded ginger and salt 5g each), and chrysanthemum morifolium with garlic (chrysanthemum morifolium 150g, vegetable oil).

Extra food: seasonal fruits.

Recipe 3

Breakfast: japonica rice cake (flour 150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g lactone tofu).

Lunch: rice (japonica rice 150g), scrambled eggs with garlic sprouts (garlic sprouts 100g, eggs 50g, vegetable oil 5g, appropriate amount of seasoning), beef tenderloin with celery (50g lean beef, celery stalk 100g, vegetable oil 5g, appropriate amount of seasoning), and spinach vermicelli soup.

Dinner: black rice porridge (40g of japonica rice, black rice 10g), steamed bread (flour 150g), fried pork liver (50g of pea seedlings of pork liver, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt), stewed potatoes with kidney beans (25g of lean pork and 65438 kidney beans).

Extra food: seasonal fruits.

Recipe 4

Breakfast: 250ml milk, egg cake (150g flour, 50g eggs, 25g sugar).

Lunch: rice (japonica rice 150g), shrimp tofu (inner fat tofu 100g, shrimp 50g, vegetable oil, starch, monosodium glutamate and salt 5g), stir-fry (fresh vegetables 150g, vegetable oil, monosodium glutamate and salt 5g), and shredded radish soup with shrimp skin.

Dinner: pork and vegetable steamed stuffed bun (flour seaweed 150g, lean pork 50g, vegetable oil 5g, appropriate amount of seasoning), laver and egg soup (eggs 50g, laver appropriate amount, appropriate amount of seasoning).

Extra food: seasonal fruits.

Recipe five

Breakfast: Shrimp wonton (50g of shrimp, vegetables and flour 100g, appropriate amount of seasoning) and 250ml of milk.

Lunch: rice (japonica rice150g), moo Shu pork (shredded pork 30g, eggs 50g, vegetable oil 5g, fungus and seasoning), braised eggplant (pork 30g, eggplant150g, vegetable oil 5g, soy sauce and seasoning), and mung bean soup (mung bean and rock sugar).

Dinner: black rice steamed bread (150g black rice flour), sweet and sour spareribs (300g spareribs, 5g vegetable oil, appropriate seasoning), oyster stewed tofu (100g oyster and tofu, 5g vegetable oil, a little coriander, onion, ginger, garlic and salt), tremella egg drop soup (550 eggs).

Extra food: seasonal fruits.

Recipe 6

Breakfast: egg pancake (flour 150g, egg 50g, vegetable oil 5g, appropriate amount of seasoning), milk 250ml, fried mung bean sprouts (mung bean sprouts 200g).

Lunch: Dumplings (noodles 100g, lean meat 80g, vegetables 150g, vegetable oil 5g, appropriate seasoning) and mung bean porridge (polished rice 50g, mung bean 25g).

Dinner: red bean rice (japonica rice 150g, red bean 25g), stewed swordfish (swordfish 100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce and monosodium glutamate), fried celery (celery 75g, dried bean curd 30g, vegetable oil 5g, monosodium glutamate).

Extra food: seasonal fruits.

Recipe 7

Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.

Lunch: rice (japonica rice 150g), cumin-fried mutton (mutton 100g, carrot 50g, vegetable oil 5g, edible fungus and seasoning), mushroom-fried rape (fresh mushroom 50g, rape 150g, vegetable oil 5g, seasoning), and mixed with small vegetables.

Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin and lean meat, 5g of onion 100g, vegetable oil, appropriate amount of fungus and seasoning), shredded green pepper bean curd (50g of green pepper tomato, 65438+ of bean curd skin).

Extra food: seasonal fruits

Special nutrition recipes for middle school students

Middle school is the most important and favorable period to acquire knowledge, health and physical quality. Good nutrition, proper exercise and reasonable work and rest are three important factors that affect their physical and mental development. In adolescence, the physical development is extremely rapid, the organs are increasing, and the functions of brain, heart, liver and kidney are enhanced. In addition, intense study and a lot of activities also need more calories and nutrition.

The calories mainly come from rice, flour, fat and protein, so middle school students should eat three meals first. Protein should eat more fish, lean meat, eggs, milk, bean products and other rich foods. The daily supply of protein is about 80g ~ 90g. Adequate vitamins and minerals should be supplemented. Teenagers' metabolism is vigorous, bones grow rapidly, and the number of muscle cells rises linearly. Special attention should be paid to the supply of calcium, phosphorus, magnesium and vitamins A and D. Iron is needed for the formation of a large number of tissues, and anemia will occur due to insufficient supply, especially for girls who lose a certain amount of blood every time because of menstrual cramps, so iron supplementation is more important. In addition, with the strengthening of thyroid function, more iodine is needed; Both physical development and the gradual maturity of sexual organs need zinc; Maintaining normal metabolism, growth and development is inseparable from the supply of adequate vitamins. Some middle school students have the habit of being partial to food and picky about food. They like to eat this kind, but don't like that kind, or they only eat a few kinds and don't eat anything else, especially vegetables, which will lead to unbalanced nutrition. For example, eating only meat and meat, not vegetables, is easy to cause the lack of various vitamins and minerals, laying a "time bomb" for suffering from hyperlipidemia and cardiovascular diseases in adulthood. Therefore, it is necessary to develop good eating habits from an early age to ensure a balanced mix of various nutrients.

It is especially important to have a good breakfast. Breakfast should account for 1/3 of the total calories in a day, and some nutritious eggs, milk, peanuts and soybeans can be supplemented. If possible, meals can be added between classes.